Order of the Ministry of Emergency Situations of Russia dated October 27, 2015 N 569 “On approval of standards for the physical training of rescuers and citizens acquiring the status of a rescuer (Registered with the Ministry of Justice of Russia on November 18, 2015 N 39759)”

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One of the types of running in athletics is shuttle running.
It refers to the basic standards in physical education lessons in schools and in adult life. Athletes use it to practice coordination and quickly change direction of movement while maintaining maximum speed. Shuttle run 10 by 10 m (s) – Performed by men and women according to age categories on a flat area with marked start and turn lines. The width of the start and turn line is included in the segment of 10 meters

• Link to all EMERCOM standards
• Review article on shuttle running

This type of running got its name due to the constant change in direction. Often, shuttle running is a run forward and backward from point A to point B. The start in most cases is at point A. From there they run to point B, upon reaching which they turn around and run back to the starting point. One race usually includes at least 10 runs from A to B. The distance between points can vary, but the most commonly used is ten meters. That is, a runner must run 10 ten-meter distances in one race.

To conduct a 10*10 shuttle race, an area with a flat surface is required. In addition, a starting line and a turn line must be drawn on the surface of the selected site. It is very important that they do not go beyond the 10-meter “space”. They must be included in the race segment.

The essence of the 10x10 shuttle run is that the runner, on the command “March,” must start moving and cover a distance of 10 meters as quickly as possible. Next, touch the ground (with your hand, foot, knee, shoulder, whatever) beyond the turn line and return back. So he must repeat 10 times for 10 meters.

Before starting the movement, the runner must prepare by following the commands “Ready” and “Attention”. The command “To start” tells him that he must stand in front of the starting line so that his starting leg is directly in front of the starting line, and the other is standing half a step behind. The “Attention” command for a runner means tilting the torso forward and transferring body weight to the leg in front. In this case, the shoulders are lowered to the bottom, the arms are bent at the elbows and one is pulled forward and the other is pulled back. It is allowed to rest one hand on the ground. The command “March” is the signal to start the race. The runner must make a strong kick off the ground and start running.

The main goal of this type of running is:

• development in runners of the body’s resistance to lack of oxygen;
• willpower training;
• development of coordination, hardening and speed of movement.

Difficult professions and severe requirements. Shuttle run 10x10: standards of the Ministry of Internal Affairs and the Ministry of Emergency Situations

One of the highest priority areas in the Ministry of Internal Affairs and the Ministry of Emergency Situations is the physical training of employees.

The conditions of service require from workers not only high professional skills, but also physical endurance.

The test of preparedness consists of regularly passing standards, which include pull-ups, push-ups, kettlebell lifting and shuttle running.

Features of passing standards for representatives of the Ministry of Internal Affairs and the Ministry of Emergency Situations

Shuttle running is one of the standards for athletics and accelerated movement.

Its difference from other types of speed testing is that running exercises are performed 3-6 times with rest breaks, the duration of which allows repetitions without loss of speed.

Delivery conditions

The task is performed in a stadium, gym or on a flat area with clearly marked start and turn lines. Traditionally, when shuttle running, the length of one line is 10 m.

Photo 1. Demonstration of the correct shuttle running technique: from the start to touching the turning point.

Employees of the Ministry of Internal Affairs and the Ministry of Emergency Situations pass the standard in sportswear (casual clothing is not allowed) and special sports shoes (running shoes). In recent years, it has been practiced to pass standards in the uniform of the Ministry of Internal Affairs or the Ministry of Emergency Situations to practice speed in emergency situations.

Important! Only those employees who have passed a medical examination and do not have health problems are allowed to pass the standard.

Execution technique

1. The command “To start” is to stand at the start line so that one foot is on the line, the other is moved 20-30 cm back.

1. The “Attention” command is to tilt your body forward, bend your legs slightly, and transfer your weight to the front leg. In this case, the shoulder body should be lowered down, the arm opposite the extended leg should be brought forward.

   It is allowed to rest your hands on the ground at the start.

2. Command “March” - lift off the ground with your supporting leg and start the race. Run 10 m to the turnaround mark, touch the surface behind the line with your hand and run in the opposite direction.

Important! Do not use foreign objects or uneven surfaces above the floor as support when turning. In case of such violations, the result of the standard is canceled.

Common mistakes

When learning the technique of performing the 10x10 shuttle run, many beginning athletes encounter the following problems that prevent them from getting the most out of this exercise:

1. Incorrect load distribution. If you run 10 equal sections of shuttle running, your endurance will usually run out after the first half. To avoid this, you need to start running at medium intensity, trying to increase the speed with each segment, using the explosive power of the leg muscles.
2. Load volume too large. Don't go overboard with your training volume when it comes to high-intensity cardio like this, especially if you suffer from various types of cardiovascular diseases. You will most likely end up doing more harm than good.
3. Stopping too slowly before turning. There is no need to reduce your running speed in order to turn around calmly; you need to turn around in one movement, sharply turning your leg 90 degrees - this way you will maintain the force of inertia and not reduce your speed to zero.
4. Incorrect breathing rate. While performing the shuttle run, you should breathe in the “2-2” mode, taking two steps while inhaling and two steps while exhaling. You should breathe only through your nose.
5. Don't forget to warm up properly, as shuttle running involves engaging a huge number of muscles, joints and ligaments.

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Shuttle run 10×10, taking into account gender and age

For a qualified test of the physical fitness of employees of the Ministry of Internal Affairs and the Ministry of Emergency Situations, the assessment is made using a 100-point system. Depending on gender and age, runners need to score a certain number of points to pass the standard.

Photo 2. During shuttle running, the judge carefully monitors that runners do not go beyond the marked turn lines.

Standards for employees of the Ministry of Internal Affairs

Table of indicators for men (in seconds):

Table of indicators for women (in seconds):

Standards for Emergency Situations Ministry workers

>Useful video

Check out the video, which explains the shuttle running technique in detail.

Training program

This shuttle running program is designed for beginners who are just starting to get acquainted with this exercise. It consists of only 6 workouts, between which you should take a break of 2-3 days so that the body has time to replenish energy costs. However, by repeating it several times, you can significantly improve your maximum result in the shuttle run. It's best to do these workouts at a track or track facility. There you can accurately measure the required distance.

Consequences of non-compliance with physical standards

If the requirements for passing the shuttle race are not met, in accordance with the federal law “On Police”, an employee of the Ministry of Internal Affairs or the Ministry of Emergency Situations will be sent for recertification.

If an employee has not passed any physical training standards, he will be suspended from performing his duties that involve the use of force, the use of weapons, or require special training.

The specialist will be given the opportunity to conduct additional training to achieve the required physical shape, otherwise he will face dismissal.

Thus, the bodies of the Ministry of Internal Affairs and the Ministry of Emergency Situations impose rather strict requirements on their employees. Shuttle running, as one of the physical training standards, should demonstrate the speed performance of employees and further improve them.

According to the order of August 23, 2016 No. 43351 On approval of the Manual on physical training of personnel of the federal fire service

Standards for PSP of the Ministry of Emergency Situations of Russia / order 43351

* – in snowless areas, instead of cross-country skiing, a 5 km cross-country race is taken.

** women of age groups 5 and 6 are not subject to physical fitness testing

Classes and passing standards for physical training are carried out in sportswear or uniforms, depending on the topic of the classes, location and weather conditions

Do people in the army run every day?

Every morning on emergency service begins with exercise. It is carried out daily and begins 10 minutes after waking up. The only exceptions are holidays and weekends.

Charging time is 30-50 minutes. The standards offer several standard options:

1. General developmental exercises
2. Accelerated movement
3. Comprehensive preparation

Each of these options includes running. For the first and third complexes, these are distances of 1-1.5 km to develop general endurance. And for the second set of exercises - longer distances up to 3 km, intervals of 50-100 m and SBU (special running exercises).

Upon completion, cool down with slow running or walking with deep breathing and muscle relaxation exercises.

During contract service, military personnel do exercises independently, and during training, together with the entire unit. In addition, individual training may be allowed for conscripts who have sports ranks and are members of national teams.

Standards of the Ministry of Emergency Situations of Russia (physical) / order 569

Physical training standards are passed by rescuers and citizens acquiring the status of a rescuer in accordance with Order No. 569 of October 27, 2015.

Exercises are performed in the following sequence:

1. speed exercise,
2. strength exercise,
3. endurance exercise.

Rescuers and citizens acquiring the status of a rescuer perform one exercise from each standard, determined by the certification commission based on weather conditions and the location of the inspection of compliance with the standards. Exercises are performed by those certified in sportswear, depending on the location, type of exercise performed and weather conditions.

Ministry of Emergency Situations standards for Men

Link to age groups of the Ministry of Emergency Situations

Ministry of Emergency Situations standards for Women

Ministry of Emergency Situations standards - Shuttle run and 100 meters

1.1. Shuttle run 10 by 10 m (s) – Performed by men and women on a flat area with marked start and turn lines. The width of the start and turn line is included in the segment of 10 meters

1.2. 100 m race (s) – Performed by men and women on a stadium treadmill or on a flat surface with any surface.

Standards for pulling up in the Ministry of Emergency Situations

2.1. Pull-ups on the bar for the number of times. Performed by men from the starting position hanging with an overhand grip, hands shoulder-width apart, arms, torso and legs straightened, legs not touching the floor, feet together, each time from a stationary hanging position on straight arms (pause 1-2 s), without jerking and swinging leg movements, chin above the level of the bar

Standards for push-ups and body lifts

2.2. Push-ups from the floor for the number of times - Performed from the starting position while lying down (legs together, body straight). Bend your arms until your chest touches the floor, straightening your arms, and take a lying position. The exercise is performed without stopping.

2.1. Raising the torso from a supine position (number of repetitions in 1 minute) – Performed while lying on your back, hands behind your head, fingers in a “lock”, legs secured, tilt your torso forward until your elbows touch your knees and return to the starting position until your shoulder blades touch the floor. The exercise is performed for one minute, slight bending of the legs is allowed

Ministry of Emergency Situations standards for endurance: Running 1 km; 100m swimming; Cross-country skiing 5 km

3.1. 1 km run (cross) (min, s) – Performed on a stadium treadmill or on a flat area with any surface

3.2. Swimming 100 m (min, s) – Performed by any swimming method. It is carried out in swimming pools or specially equipped places on reservoirs, at a water temperature not lower than plus 17 °C

3.3. Cross-country skiing 5 km (min, s) – Performed on off-road terrain along a pre-prepared freestyle track. The start and finish are located in one place. Allowed at an air temperature of not lower than minus 20°C, with a wind of 5-10 m/s - not lower than minus 15°C, and with a wind of 10-15 m/s - not lower than minus 10°C

When passing the standards for physical training of the Ministry of Emergency Situations, it is necessary to observe measures to prevent injuries.

Exercise technique

The shuttle running technique has several options depending on the distance: 10x10, 3x10, 4x9. But at your discretion, you can increase the distance several times: check your physical fitness and well-being.

In any case, the shuttle running technology is almost the same for all distances. The only reason why when sprinting is that the athlete immediately starts performing the exercise at maximum intensity and uses his full potential.

For longer distances (such as 10x10 or 4x100), the first 4-6 sections should be performed at a normal pace and not use a large amount of energy to prevent premature loss of strength.

It's best to save most of your body's speed and energy sources for last to cover the required distance in a very short period of time and perform really well.

The exercise is as follows.

Initial position

Traditional starting position: we move the supporting leg forward, keeping the center of gravity at the top. The legs are four-legged from the supporting leg, extended like a spring, the body is slightly tilted forward, the back is straight, keeping the hands on the ribs.

The beginning is to allow the very explosive and playful to go through the first section in a short time. For a truly explosive launch we need stronger and more well-developed legs, so pay close attention to exercises that develop explosive power in the quads: barbell break squats, high rows, box jumps, jump squats, etc.

Another option for a starting position is a low start:

Travel speed

When running, we need maximum speed. For this reason, after each step, he should not land on the entire leg, but only on the tip. If you want to develop this skill, replace your standard cardio with a jump rope so that the Lisfranc joint adapts to the constant tiptoe position and makes shuttle running much easier.

U-turn

At the end of each segment you need to make a 180 degree turn. To do this, suddenly reduce the speed and create a stopping step by rotating the front leg of the front leg 90 degrees in the direction of rotation. This movement slows him down, but does not completely stop the momentum.

Acceleration

In the final stretch you need to squeeze your body as hard as possible to create that final explosive acceleration, don't think you'll need to slow down soon, you need to keep increasing your speed to your destination.